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Top 20 food for your health!

Do not forget to use these products and you will be healthy 🙂

At our local grocery stores, we see thousands of options for beautifully packaged products. Despite the colorful packaging and inviting texts, we still need to know which products are worth buying, and which ones to ignore.

For your convenience, here is a list of the 20 most useful foods that prevent illness for your health.
You can create your own options for an effective diet to your diet from these products, and this will make you a big step towards a healthy lifestyle.

1.Almond

These nuts are excellent sources of monounsaturated fats. You can add them to the salad or just eat them in handfuls. This is an excellent dietary product. They are also considered excellent sources of protein, vitamins (such as thiamine, riboflavin and E) and minerals (copper, iron and zinc). According to a study published in the British Journal of Nutrition, almond intake lowers cholesterol.

2. Asparagus

Not only does this vegetable contain anti-inflammatory nutrients, it also contains a lot of folic acid – which can help regulate your mood by releasing a neurotransmitter called “serotonin” into your system. In addition, a study published in the international medical journal for cancer research suggests that asparagus intake can stop the formation of cancerous tumors.

3. Avocado

Super healthy fruits that supply monounsaturated fats to the cardiovascular system and are excellent carriers of fat-soluble vitamins A, D, E and K. According to scientists, the consumption of avocados improves the state of the cardiovascular system and regulates blood sugar levels. In 2009, the journal Nutrition published the results of studies that suggest that avocados have anti-cancer properties (particularly in preventing cancer of the mouth, skin, and prostate).

4. Berries

If you eat black berries you saturate your body with antioxidants and vitamins that improve the functioning of the brain, so you absolutely need to constantly add berries to your diet. Recent studies published in drug nutrition magazines say that berries (especially strawberries, raspberries and blueberries) have beneficial properties that can help reduce the risk of breast cancer and cervical cancer.

5. Bell Peppers

In terms of common nutrients, peppers are simply packed with antioxidants (in particular, vitamins A, C and E). And according to a study from the University of Illinois, eating pepper can help the body neutralize free radicals, reducing the risk of disease.

6. Black beans

Healthy and cheap! Two properties offered by these bean products. In fact, according to studies at the University of Ontario, Guelphs, black beans have similar compounds that are commonly found in berries, tea, and red wine that prevent cancer. Moreover, in each serving you will receive healthy fiber proteins.

7. Broccoli

This cruciferous vegetable is not only famous for its high content of vitamins C and K, it is also phytochemical indoles and sulforaphane, which many consider to be an anti-cancer substance. But the benefits of broccoli are not limited to cancer. Research in the Journal of Agricultural and Food Chemistry found that broccoli has the potential to protect the cardiovascular system.

8. Brussels sprouts

This cruciferous vegetable contains the necessary beneficial nutrients for your body (vitamins A, B6, C, E and K), as well as selenium, minerals that help the body in the battle against free radicals. Numerous studies of this product have also indicated its potential for the prevention of cancer of the bladder, breast, colon and lung.

9. Butternut pumpkin

This pumpkin is low in calories and high in vitamin C. But more importantly, it contains beta-carotene and beta-cryptoxanthin. According to the study, those who consume foods rich in beta-cryptoxanthin have a lower risk of developing lung cancer.

10. Chicken breast

Boneless, skinless chicken breasts are an eternal classic for the most wholesome foods. This is not only an excellent source of protein, but it is a terrific source of coenzyme Q10, which is necessary for renewing skin cells. Its proteins are composed of 18 amino acids and do not contain carbohydrates, which makes it ideal in muscle nutrition.

11. Edamame

This popular type of Japanese soy is not only rich in vitamins C and B, but it is one of the few natural sources of vitamin E. Edamame is also an excellent source of protein, says Jeffrey Bloomberg, Ph.D., director of the Tufts University’s Antioxidant Laboratory. These beans are considered a natural source of antioxidants and isoflavones.

12. Eggs

Low price, high protein content and year-round availability. Studies related to egg consumption indicate a beneficial effect of this product on brain health, reducing inflammation, and improving the state of the cardiovascular system. In fact, studies in the American Journal of Clinical Nutrition have shown that eating eggs helps improve cholesterol, which also helps your cardiovascular system.

13. Flax seeds

This powerful plant is a rich source of fiber, magnesium and calcium. These seeds also contain an extremely high level of lignans (which contains an abundance of trace elements and omega-3 fatty acids) which prevents numerous health problems. In fact, according to a study published in the Archives of Internal Medicine, flaxseed, due to its high fiber content, can help prevent heart disease.

14. Garlic

Garlic is a must-have item on your shopping list. It not only lowers cholesterol and triglycerides in your body, it protects blood cells and blood vessels from inflammatory and oxidative processes. A study published in the American Journal of Clinical Nutrition showed that compounds that contain garlic can prevent cellular changes that can lead to the development of cancerous tumors and also inhibit tumor growth.

15. Onion

Лук, как и чеснок, как богат на серосодержащие соединения – что благоприятно отражается на здоровье вашего организма. Многочисленные исследования показали, что употребление в пищу лука поддерживает здоровье сердечно-сосудистой системы ( является защитой от сердечных приступов).

16. Spinach

“Spinach is one of the most nutrient-rich foods on earth,” says Chris D’Adamo, nutritional specialist at the University of Maryland. This is an excellent (low-calorie) way to get a daily dose of vitamin K. According to a study published in the International Journal of Cancer, consumption of spinach protects against the occurrence of aggressive prostate cancer.

17. Salmon

This fish is a leader in its class in terms of health benefits. Salmon is a great source of protein and omega-3 fatty acids, which is essential for healthy heart function. In fact, a study published in the Journal of the American Medical Association found that its consumption reduces the risk of death from heart disease. “But if possible, buy salmon caught,” says Adamo. “Supermarket salmon often have a food coloring that is added to make it pink.”

18. Sweet potato

Сладкий картофель богат питательными веществами и является отличным источником клетчатки, бета-каротина, а также многочисленных витаминов. Витамин А является наиболее важным витамином для вашего зрения, а многочисленные исследования провели параллель между потреблением этого сладкого продукта и здоровья глаз.

19. Tomatoes

Rich in antioxidants, low in calories, and anti-cancer, tomatoes can be considered one of the most important and essential foods for your table. They also contain high amounts of lycopene, which can help prevent heart disease and help prevent skin damage from the sun, says Adamo. Published studies show that regular consumption of tomato can help reduce the risk of developing prostate cancer. A very healthy product for men.

20. Yogurt

The best way to consume dairy products and lose weight! A very effective dietary product. Numerous studies indicate yogurt as a potentially more healthy product than milk. Recent studies have linked the consumption of yogurt, with an improvement in the digestive system, as well as its effect on the overall low percentage of body fat. “But remember to check the tags,” says Adamo. “Some yogurts may contain a lot of sugar.”

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